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9. STRETCHING AS WARM-UP AND COOL-DOWN
To begin your training session, do some stretching. Never overstretch your muscles.
We recommend to perform each of the following excercises 10 times and to repeat the complete cycle
up to five times. Then make your training according to your personal fitness level.
After training, also do stretching excercises to properly cool down.
1
HEAD ROLLS
Rotate your head to the right for one count, feeling the stretch up the left side of your neck, then rotate
your head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate
your head to the left for one count, then drop your head to your chest for one count.
2
SHOULDER LIFTS
Lift your right shoulder toward your ear for one count. Then lift your left shoulder up for one count as you
lower your right shoulder.
3
SIDE STRETCHES
Open your arms to the side and lift them until they are over your head. Reach your right arm as far
toward the ceiling as you can for one count. Repeat this action with your left arm.
4
QUADRICEPS STRETCH
With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your heel as
close to your buttocks as possible. Hold for 15 counts and repeat with left foot.
5
INNER THIGH STRETCH
Sit with the soles of your feet together and your knees pointing outward. Pull your feet as close to your
groin as possible. Gently push your knees toward the floor. Hold for 15 counts.
6
TOE TOUCHES
Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your
toes. Reach as far as you can and hold for 15 counts.
7
HAMSTRING STRETCHES
Extend your right leg. Rest the sole of your left foot against your right inner thigh. Stretch toward your toe
as far as possible. Hold for 15 counts. Relax and then repeat with left leg.
8
CALF / ACHILLES STRETCH
Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg
straight and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward
the wall. Hold, then repeat on the other side for 15 counts.
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